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Do you run on the treadmill for hours to burn those extra kilos of fat? If yes, what if we tell you , you are doing it all wrong? What if there is an easy way to burn fat? The one that involves nothing but resting. Yes, you read that right. There is a type of exercise that burns calories at rest, 24-48 hours after you’re done with the workout.
We’re talking about High-Intensity Interval Workout (HIIT) –the fat-blaster that is the talk of the town lately. HIIT doesn’t only help in burning fat, there are several more benefits of it that your health can benefit from.
Let’s learn more about HIIT and its benefits here in this blog.
What is HIIT?
HIIT involves short yet intense bursts of exercises, followed by a short rest period. The major benefit of this type of exercise is that it burns calories for the next 24-48 hours – even when you are at rest.
For instance, you can turn your running sessions into HIIT for effectiveness and extra benefits. Here is what to do.
If you are just a beginner, opt for a 1:2 ratio. Run for 1 minute, giving all you got and then take a rest of 2 minutes. Do 6-10 sets of the same to complete your HIIT workout.
Please note, it is just an example. You can create your own HIIT workouts that do not involve running.
Why is HIIT effective and the science behind it
Short spurts of high-intensity movement deplete the oxygen storage in the body and force it to turn to anaerobic mode. HIIT also makes changes in the metabolism – so your body utilises fat instead of carbs for energy. It is during the recovery period, the body shifts back to the aerobic mode to restore oxygen supply. Hence, HIIT substantially enhances both your aerobic and anaerobic performance.
The many benefits of HIIT
Keeps your heart healthy
You can’t take your heart health for granted. You may have heard cardiovascular exercises are beneficial for heart health. However, HIIT is a much easier exercise, not at all time-consuming and offers more benefits. It may be the best for you if you have a hectic schedule. Even a 20-minute HIIT session can give you more benefits than running on the treadmill for 20 minutes continuously.
It can keep you young
Want strong and longer nails and hair? HIIT can help. But first, you need to know about growth hormones.
The growth hormones in the body are stimulated during childhood and adolescence. When you perform HIIT exercises, these growth hormones are once again stimulated, this time helping your muscles, nail and hair grow.
So, if you don’t want your age to get the best of you, you know what to do HIIT. It won’t just keep you in shape but maintain skin health and hair health to give you a radiant and youthful look.
It can strengthen your bones
Your bones get weaker as you age, making you more vulnerable to bone tears and fractures. Hence to ensure that your bones are as strong tomorrow as they are today, you should consider adding HIIT into your lifestyle. HIIT can improve bone health. As per research, A specific form of high-intensity interval training showed an increase in levels of markers of bone formation and a simultaneous decrease in the levels of bone resorption markers.
It regulates your blood sugar levels
Unfortunately, diabetes has become very common not only in India but all over the world. You may not be able to cure diabetes.
However, exercising, particularly HIIT, can be beneficial when it comes to controlling blood sugar levels. High-Intensity Interval Training (HIIT) aids blood sugar regulation by enhancing insulin sensitivity and promoting glucose uptake in muscles. The intensity prompts glucose utilisation during and after exercise, lowering blood sugar levels.
It increases strength
The body converts the muscles into energy to fuel your cardio workouts. That’s why doing long hours of cardiovascular exercises can deplete your muscles. However, HIIT has been proven to increase your strength by preserving your muscles.
The idea behind this is that when you perform HIIT exercises, you train your muscles to recover and rebuild themselves in between that short period of rest.
Closing thoughts
High-Intensity Interval Training (HIIT) emerges as a powerful and time-efficient exercise strategy with multifaceted benefits. Beyond its capacity to enhance cardiovascular health, HIIT plays a pivotal role in regulating blood sugar levels. HIIT is an effective form of exercise for individuals aiming to manage diabetes, enhance overall fitness, and achieve weight loss goals. As always, individuals should consult healthcare professionals before incorporating HIIT into their routine to ensure a safe and tailored approach that benefits you, instead of causing harm.
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